How to do archer pull up

Coach's Tips

This exercise effectively targets arm and back strength and is generally advised for advanced practitioners.

Start Position

1. Stand in front of a pull-up bar and grasp it with a palm-forward grip.

2. Lean back until your arms are fully extended, forming a straight line from head to heels.

Proper Form

1. While maintaining body alignment, pull yourself upwards towards the bar.

2. Pull until your chin surpasses the bar's level, then gradually descend to the initial position.

Breathing Technique

1. Breathe out during the upward motion towards the bar.

2. Breathe in while returning to the initial posture.

Precautions

1. Maintain a straight line posture without swinging or using momentum.

2. Avoid arching your back or letting shoulders rise.

3. Do not fully extend your elbows at the peak of the motion.